12/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

10 Band Pull Aparts

5/5 Russian Step Ups

20 sec Plank of Choice

Metcon

Metcon (Time)

For Time:

5000 meter Row

Every 1000 meters stop and perform:

20 Russian Kb Swings @ 32/24 kg

10 Burpee BJ Overs @ 24″/20″
35 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

Clean and Jerk Complex

5 – 4 – 3 – 2 – 1 @ ascending from 50% C&J 1 RM

Hang Clean

Front Squat

Jerk

Ex. 1st set 5 Hang Cleans, 5 Front Squats, 5 Jerks. Add weight. 2nd set 4 HCs, 4 FS, 4 Jerks. Add weight….

Rest as needed between sets.
Record weight of heaviest.

Conditioning

Metcon (AMRAP – Reps)

Interval Training

6 Sets:

15 seconds Bike Sprints (ALL OUT!)

Rest 2min between set
Record total calories.

Accessory

Metcon (Weight)

Weighted Box Pistol Squats

3 x 12/leg @ AHAP

https://www.youtube.com/watch?v=QiVh6ORF6kU

Rest 60 seconds between sets
Record heaviest Db.